Preparing for therapy

Written By David Frogley

Starting therapy can be a great step towards a more balanced life. Whether you're dealing with a specific issue or seeking general support, preparing for therapy can help you get the most out of your sessions. It’s important to know that the right therapist won’t pressure you or overwhelm you in terms of preparing for therapy, but there are things you can do to maximise the impact. 

1. Understand Why You're Seeking Therapy

Before starting your sessions, it can be helpful to have a clear understanding of why you're seeking help. This can lead to a clearer path being laid out. Reflect on the issues or concerns that prompted you to consider therapy. These could include:

  • Persistent feelings of sadness or anxiety

  • Difficulties in relationships

  • Coping with a major life change or trauma

  • Stress management

  • Personal growth and self-improvement

Having a clear idea of your goals can help you and your therapist develop a focused plan for your sessions. Again, don’t worry about having an exact answer to this, you may still be navigating some of the reasons you’re considering therapy. That is totally fine and very common.  

2. Research Different Types of Therapy

There are various types of therapy available, each with different approaches and techniques. Some common models are:

  • Cognitive Behavioural Therapy (CBT) 

  • Compassion Focussed Therapy (CFT)

  • Acceptance and Commitment Therapy (ACT)

  • Humanistic Therapies (e.g., Person-Centred Therapy)

  • Integrative Therapy

  • Mindfulness-Based Therapies

  • EMDR

Researching these options can help you understand which type might be best suited to your needs. Websites like the British Association for Counselling and Psychotherapy (BACP) and the UK Council for Psychotherapy (UKCP) provide valuable information on different therapeutic approaches.

Click here to check out my recent post on the benefits of cognitive behavioural therapy. 

3. Find a Qualified Therapist

Choosing the right therapist is crucial for a successful therapy experience. Consider the following factors when selecting a therapist:

  • Qualifications and Accreditation: Ensure the therapist is registered with a professional body such as the HCPC, BACP or UKCP. 

  • Experience: Look for a therapist with experience in dealing with issues similar to yours.

  • Approach and Style: Make sure their therapeutic approach aligns with your preferences.

You can use online directories provided by professional organisations to find qualified therapists in your area.

4. Set Realistic Expectations

Therapy is a process that takes time, and progress may be gradual. It's important to set realistic expectations and be patient with yourself. Understand that:

  • Therapy may bring up uncomfortable emotions.

  • Progress can vary from session to session.

  • It's okay to take breaks if needed, but consistency is beneficial.

Discussing your expectations with your therapist can also help set the tone for your sessions.

5. Prepare Logistically

Preparing logistically for your therapy sessions can make the experience smoother and more comfortable. Consider the following:

  • Scheduling: Choose a time for your sessions when you won't be rushed and can have some time to reflect afterwards.

  • Privacy: Ensure you have a quiet, private space for your sessions, especially if they are conducted online.

  • Payment: Understand the cost of therapy and how you will manage payments, whether through private insurance, NHS services, or out-of-pocket.

6. Keep a Journal

Keeping a journal can be an effective way to track your thoughts, feelings, and progress throughout therapy. Writing down your experiences between sessions can help you:

  • Reflect on what you've discussed in therapy.

  • Identify patterns in your thoughts and behaviours.

  • Prepare topics to discuss in your next session.

7. Be Open and Honest

The effectiveness of therapy relies heavily on your willingness to be open and honest. This can be challenging, but remember that your therapist is there to support you, not judge you. Sharing your true thoughts and feelings can lead to deeper insights and more meaningful progress.

8. Prepare Questions and Topics

Going into therapy with a list of questions or topics you want to discuss can help you make the most of your sessions. Consider:

  • Areas of your life that are causing you distress.

  • Specific events or memories that you want to explore.

  • Goals you want to achieve through therapy.

Having a plan can help you stay focused and ensure that your sessions are productive.

9. Practice Self-Care

Starting therapy can be emotionally intense. It's important to practice self-care to support your mental and emotional well-being. This could include:

  • Regular physical activity

  • Healthy eating habits

  • Adequate sleep

  • Relaxation techniques like meditation or deep breathing exercises

  • Spending time with supportive friends and family

Taking care of yourself outside of therapy will help you manage the emotions and insights that arise during your sessions.

10. Be Open to Feedback

Therapy is a collaborative process, and your therapist may provide feedback or suggestions. Being open to this feedback, even if it's challenging to hear, can be crucial for your growth and progress.

Conclusion

You shouldn’t worry about having the answers before you begin therapy; simply showing up is a massive step. There are ways you can prepare that might add value to your therapy, and it can be helpful to be aware of these before you begin. 

Remember, seeking therapy is a positive step towards better mental health and personal growth. If you have any questions about therapy, please don’t hesitate to reach out. 

David Frogley
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